Although myths of late-night fast food cravings and ice cream binges surround the nine months leading up to new motherhood, many pregnant women are surprised to know that 300 calories is the additional caloric intake initially needed to nourish pregnant bodies and those of growing babies. (Remember, that every pregnancy is unique. Always consult your physician for his or her nutritional recommendation based on your weight, health history, and activity levels). Surprisingly, those extra 300 calories don’t equate to that much extra food, and most importantly, they should be obtained from quality, nutritious sources.
With the help of Mitzi Dulan, RD, and co-author of “The All-Pro Diet” I've compiled Om for Mom Prenatal Yoga's exclusive list of the most beneficial foods every pregnant woman should incorporate into her daily nosh sessions.
Superfoods to superpower your pregnancy
With the help of Mitzi Dulan, RD, and co-author of “The All-Pro Diet” I've compiled Om for Mom Prenatal Yoga's exclusive list of the most beneficial foods every pregnant woman should incorporate into her daily nosh sessions.
- Greek Yogurt: In addition to providing much-needed calcium for both mom and baby, Greek yogurt contains more than twice the protein and far less sugar than regular yogurt.
- Flaxseed: Omega-3 fatty acids play a critical role in baby’s brain development and flaxseed is one of the easiest ways to add this essential fat into your pregnancy diet. Sprinkle two tablespoons of it into Greek yogurt or steel cut oats, and for extra flavor, add some fresh organic berries with a dash of cinnamon.
- Cottage Cheese: This protein and calcium-rich snack eaten with some whole wheat crackers makes a great, healthy treat for nauseous or sensitive pregnant tummies. For extra nutrition, add organic cherry tomatoes, mandarin oranges, or pineapple.
- Orange Juice/Oranges. Full of folic acid that is essential in helping to prevent neural tube birth defects in growing babies, orange juice and oranges are a key snack in pregnancy and they deliver a high-dose of Vitamin C to support your immune system. They also contain potassium, which can lower blood pressure, and is particularly critical during pregnancy. Calcium-fortified juice versions deliver even more nutritional benefit.
- Lentils. Full of iron, fiber and folate, lentils are a pregnant woman’s “wonder bean.” They also keep body systems moving, helping to eliminate constipation and pregnancy hemorrhoids. Eat lentil soup (Progresso makes a good one), for a quick, portable meal that requires virtually no prep time. (Throw in some diced tomatoes for an extra dose of Vitamin C and lycopene.)
- Spinach. For a healthy dose of folic acid, vitamin A and calcium, add a (washed) handful of organic spinach to a sandwich. Or, toss spinach with almonds, grapes and light balsamic dressing for a healthy mid-afternoon snack.
- Water. Water, and a lot of it, is critical for pregnant women. It not only keeps you healthy and hydrated, but serves as a necessary substitute for high-sugar drinks that only deliver extra calories, and increased risk of insulin resistance, during pregnancy.
Superfoods to superpower your pregnancy
